If you can't quite do a set of regular push-ups yet (no shame in that!), there are ways to make your push-ups more effective while you work your way there. Try these 10 knee push-up variations to get your arms in tip-top shape while challenging your chest, core, hips and legs at the same time. With time and practice, you can progress your push-ups by working your way from down on your knees to up on your toes.

Ready to start? Perform 30 seconds of each push-up variation described below, followed by 30 seconds of rest, then move on to the next move. Complete this 10-minute circuit four days a week (on non-successive days) for at least eight weeks to see results. 

And feel free to do these on your toes if you're up for it!

Photograph courtesy of Angela Turner

1. Push-Ups with Shoulder Taps

Adding taps makes your planted, stabilising shoulder work even harder, plus it fires up your abs and obliques.

  1. Assume standard push-up position on knees or toes. Make sure your body is in a straight line from shoulder to hip to knee.
  2. Perform one push-up to the ground and up. At the top, touch one hand to the opposite shoulder without shifting your hips to the side.
  3. Repeat, tapping the other hand to the opposite shoulder on the next repetition.
Photograph courtesy of Angela Turner

2. Tripod Push-Ups

The benefit of tripod (aka "3 point") push-ups is the extra challenge for your core.

  1. From your standard push-up position, lift one leg off the floor, keeping it even with the torso.
  2. Perform one push-up, then lower your raised leg at the top.
  3. Lift the other leg off the floor and repeat.
Photograph courtesy of Angela Turner

3. Diamond Push-Ups

This variation targets your triceps to give your arms major definition.

  1. Create a diamond shape with your thumbs and pointer fingers at the top of a push-up. Your hands do no have to touch, but they should be close. (For some people, hands touching may cause pain in the wrists and elbows during this variation, so do what feels best for your body).
  2. Wedge your elbows out wide and lower your torso toward the ground, then push back up.
  3. Repeat.
Photograph courtesy of Angela Turner

4. Spider Push-Ups

Challenge your abs and obliques by getting your knees in on the action with this fun twist.

  1. Assume standard push-up position, then bring one knee to touch the triceps on that side.
  2. Keeping the knee touching the triceps (and possibly resting on the upper arm), perform one push-up.
  3. Switch legs and repeat.
Photograph courtesy of Angela Turner

5. Crossover Push-Ups

Using your arms to tap your toes strengthens your supporting shoulder while cranking up the heat you feel in your abs.

  1. Perform one push-up.
  2. At the top, step up to your toes (if you're not already there) and tap one hand to the opposite foot.
  3. Repeat, tapping the other hand to the opposite foot on the next rep.
Photograph courtesy of Angela Turner

6. Clap Push-Ups

This exercise does double-duty, challenging the chest and core while spiking your heart rate for metabolic training.

  1. Assume standard push-up position and inhale as you quickly, but carefully, lower your chest toward the ground.
  2. Now spring off the ground and clap your hands together in front of your chest, then open your arms to catch yourself back in push-up position. (If you can't do this without breaking your body's straight line from shoulder to hip to knee, omit this variation for now).
  3. Repeat.
Photograph courtesy of Angela Turner

7. Tuck Push-Ups

Here's another one that gets your heart pumping, all while toning your abs, hips and thighs. (Try these 4 super-effective inner thigh moves for beginners.)

  1. Do one push-up.
  2. At the top, step up to your toes (if you're not already there). Hop your feet in to tuck under your belly, then hop back out.
  3. Repeat.
Photograph courtesy of Angela Turner

8. SandBell Uneven Push-Ups

For this one, have a SandBell or medicine ball on hand. (A SandBell will be more stable, but either works.) You’ll feel the burn in your chest, shoulders, triceps and core.

  1. Place one hand on the ball or Sandbell and the other hand on the floor to assume an uneven push-up position.
  2. Do one push-up, then roll the medicine ball or flip the SandBell to the other side and switch hands.
  3. Repeat.
Photograph courtesy of Angela Turner

9. Decline Push-Ups

This variation adds a little extra challenge for the chest, shoulders, triceps and core. Because your head will be angled below your heart, you should skip this particular move if you have high blood pressure.

  1. Set a few risers under a step. Place your knees or feet up on the step and hands on the floor to come into your push-up position.
  2. Do a push-up, then repeat.
Photograph courtesy of Angela Turner

10. Triple Clap Incline Push-Ups

Make sure your really engage your core to pull off this heart-pumping variation, which takes a clap push-up one step further.

  1. Set several risers under a step. Place your hands on the top of the step to come into push-up position.
  2. Inhale as you quickly, but carefully, lower your chest to the step, then spring your torso up and clap your hands together in front of your chest, behind your back, then again in front of your chest. (If you cannot do this fast enough to avoid face planting, or if your body comes out of alignment when you do, skip this variation for now).
  3. Open your arms to catch yourself in push-up position as your chest approaches the step.
  4. Repeat.
Add Prevention Australia as your trusted source
Add Prevention As Your Trusted Source
© prevention.com
First published:
Tags:  arm exercisesexercisesfitnessworkout tipsworkouts